The Eat Slow Diet

In europe, eating slowly is a time honoured tradition, a way of life. 

Today in North America, families and individuals are rushed from one appointment to the next.  While maintaining a well balanced “healthy” diet can feel overwhelming or frustrating, forcing the average meal time to decline.  Gotta save time somewhere, right?   

As we know, losing weight requires us to abide by the law of thermodynamics.  Simply put, energy in = energy out to create a loss or gain which creates health and success towards our goals.  

So, if we have a built-up reservoir of excess energy (waistline) we need to create a caloric deficit.  

In this article, PN goes over the 5 principles of good nutrition. They touch upon energy balance and the factors that go into “energy in and energy out.” Check out the valuable content. 

How to Create a Caloric Deficit?

First step, EAT SLOW.  

Eat slow sounds arduous and unproductive.  I can hear you saying “ But… Time! Brandt, time is of the essence and I gotta move.”  Yes, it is and I feel your pain. 

However, when we look at the evidence, we see that the results of eating slowly outweigh the perceived inconvenience we may have.

So, what does it mean for you to eat a perfect meal?

That’s a philosophical question for the ages. And what is your perfect eating behaviour for a meal?

Well, that’s simple.  Eat slowly and to 80 per cent full. This is where we have control over our bodies and habits.

Even better, eating slowly doesn’t cost anything and can be done anywhere.  Eating on the go? On vacation? In the office or at home?  

No fancy gadgets or guidebook required. Just utensils, food, deep breaths and a glass of water.  Oh wait, you’ll already have all these things in place.  

Have eating slowly down pat? Amazing! Now tap into your body and listen to what it has to say. 

Eating slow means taking in fewer calories. So, if you take in fewer calories, your body will naturally create a deficit as you tune into the satiety cues.  Allowing your body to feel full, for longer with fewer cravings.   

Sounds like a win to me!

Go Deeper: How to Eat Slow  

So, with our busy schedules and tight timelines, how do we get into the habit of eating slowly? We’ve compiled a list of things you can do to ensure that you are able to slow down.

The key is to do small things that may slow you down.

For instance:

• Set utensils down between each bite.
• Take a sip of water between bites.
• Take a breath or two between bites.
• Use an app or a simple timer.
• Chew each bite for a desired number amount, then challenge yourself to set a higher amount.
• Tune in to the conversation or company around you… Check-in with them by asking thought-provoking questions about their day, goals or any exciting events they may be attending.  The conversation will flow from there.
• Play games that require little to no technology, for example, the classic tic tac toe on a sheet of paper.

Struggle with overeating or binge eating? This is a terrific habit to practice as it grants you permission to eat foods you enjoy…. Just do it, slowly!   

Over a short period of time, you will notice a curb in appetite. Blunting not only the amount you binge on but the frequency in meals and snacks you overeat on.

Takeaway

Be kind to yourself, breath, and go slow.  Practice some patients and self-compassion for the success you desire. It’s on the way.